1 x 600- 300 swim free, 300 reverse IM- each 100 is drill/swim/drill/kick by 25's
1:00 rest
2 sets of:
1 x 175 @ 2:40- 50 ra2 la2 free drill, 50 choice kick, 75 drill/swim/drill in primary stroke, NO FREE
5 x 25 @ :35- odds are swim build to FAST @ :35, evens are kick FAST for 15M, then easy kick to the end
No rest between sets, check HR after 2nd set.
8 x 100 as follows:
odds- 25 swim fly, 75 swim free br 3/5/3 by 25's
evens- 25 swim in primary stroke, 75 swim free br 3/5/7 by 25's
Lane 2, 2 @ 1:20, then 6 @ 1:15
Lane 1, 2 @ 1:30, then 6 @ 1:25
1:00 rest
LONG SWIM-
200 IM swim- 50 fly, 50 back, 100 breast
150 kick- odd 50's free kick on back (UDK!), 2nd 50 breast kick with boards
400- swim free br 3, neg split
200 IM- 50 fly, 100 back, 50 breast
150 kick- odd 50's breast/free by 25's with boards, middle 50 kick choice on back (UDK!)
400 swim free br 3- odd 100's smooth & strong, even 100's @ mile pace
200 IM- 100 swim fly, 50 swim back, 50 swim breast
1:00 rest, check HR.
Finish up with:
200's kick-
odds- straight through, kick on back & focus on UDK's, @ 3:40
evens- all BROKEN, different by round..
100 easy drill before you get out. Do an excellent job in school today, and with drylands. Have a great day!
Monday, October 31, 2016
Monday, October 31, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FREE) desc 1-3 @ 1:20
1:00 rest, check HR
3 sets of:
2 x 100 @ 1:45- 25 swim fly, 75 swim free br 3/5/3 by 25's, desc 1-2
2 x 100 @ 1:45- swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5, desc 1-2
2 x 100 @ swim IM, except last 25 is kick free on back(kick is FAST), desc 1-2
3 x 100 kick on back (in 2nd set, use boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each set.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the November meets. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FREE) desc 1-3 @ 1:20
1:00 rest, check HR
3 sets of:
2 x 100 @ 1:45- 25 swim fly, 75 swim free br 3/5/3 by 25's, desc 1-2
2 x 100 @ 1:45- swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5, desc 1-2
2 x 100 @ swim IM, except last 25 is kick free on back(kick is FAST), desc 1-2
3 x 100 kick on back (in 2nd set, use boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each set.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited for the November meets. Have a great day!
Sunday, October 30, 2016
Monday Morning, October 31, 2016
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill/drill/skulling by 25's
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FRE) desc 1-3 @ 1:20
1:00 rest, check HR
Senior Silver-
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:30
1 x 25 swim FAST @ :30- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00- get time
1 x 25 drill @ :45
1 x 75 swim FAST from a dive, get time
Check HR, then :30 rest
1 x 200 drill/skulling by 25's after every 2nd set
Junior Gold-
27 x 100 in 3 sets of 9, as follows:
1-2, 25 swim fly, 75 swim free br 3/5/3 by 25's @ 1:40 desc 1-2
3-4, swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5 @ 1:40, desc 1-2
5-6, swim IM, except last 25 is kick free on back- from a DIVE - @ 1:40, desc 1-2
7-9 kick on back (2nd set is with boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each round of 9.
100 easy drill before you get out. Do an excellent job in school today, get excited for the November meets. Have a great day!
1:00 rest
4 x 50 @ 1:00- 25 ra2 la2 free drill, then 2nd 25 is 2 dolph kicks 1 breast pull
18 x 75 as follows:
1-2 @ 1:20- drill/swim/drill by 25's in primary stroke
3-6 @ 1:20- 50 swim 25 kick on back in primary stroke desc 1-2's
7-12, all kick @ 1:30 desc 1-2's on back (middle 2 x 75 with boards)- focus on UDK's
13-18 as follows:
odds- swim free br 3/5/3 by 25's @ 1:00 (or @ 1:05 or @ 1:15)
evens- swim IM (NO FRE) desc 1-3 @ 1:20
1:00 rest, check HR
Senior Silver-
6 sets of:
1 x 75 drill/kick/drill by 25's @ 1:30
1 x 25 swim FAST @ :30- get time
1 x 50 drill @ 1:00
1 x 50 swim FAST @ 1:00- get time
1 x 25 drill @ :45
1 x 75 swim FAST from a dive, get time
Check HR, then :30 rest
1 x 200 drill/skulling by 25's after every 2nd set
Junior Gold-
27 x 100 in 3 sets of 9, as follows:
1-2, 25 swim fly, 75 swim free br 3/5/3 by 25's @ 1:40 desc 1-2
3-4, swim 25 free br 3, 50 swim back/breast by 25's, 25 free br 5 @ 1:40, desc 1-2
5-6, swim IM, except last 25 is kick free on back- from a DIVE - @ 1:40, desc 1-2
7-9 kick on back (2nd set is with boards) desc 1-3 @ 1:50- focus on UDK's throughout, #3 should be juicy!
Check HR after each round of 9.
100 easy drill before you get out. Do an excellent job in school today, get excited for the November meets. Have a great day!
Saturday, October 29, 2016
Saturday, October 29, 2016- Modified Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
All @ :10 rest...
1 x 300- skulling/choice breast drill/breaststroke swim by 25's
1 x 200- kick/drill by 25's in primary stroke NO FREE
1 x 100 swim in primary stroke- count strokes, descend 1-2's by 25's
1:00 rest, check HR
With shnorkels:
6 x 50 swim free @ :55- good UDK's, stronger kick on 2nd 25
1 x 100 kick on stomach, NO BOARDS (still with shnorkel) easy/FAST by 25's @ 1:45
6 x 50 swim free @ :50- neg split each 50
2 x 100 kick on stomach with boards (still with shnorkel) @ 1:45, desc 1-2
6 x 50 swim free @ :45- bigger neg split on each 50
3 x 100 kick on stomach with shnorkels & boards, desc 1-3, 50 free kick, 50 breast kick
6 x 50 swim free @ :40
1:00 rest, take shnorkels off & check HR
3 x 400 kick @ :20 rest as follows:
Each 100 is-
25 choice kick on back
25 choice kick FAST on back
25 breast kick on back
25 choice kick FAST on stomach- from a dive
Focus on your UDK's throughout.
100 easy drill before you get out. Be sure to thank your parents, and Susan, for changing their plans to get you to the pool this afternoon. Tomorrow night, regular workout at Ida Lee, we'll do our test set then. Have a great day!
1:00 rest
All @ :10 rest...
1 x 300- skulling/choice breast drill/breaststroke swim by 25's
1 x 200- kick/drill by 25's in primary stroke NO FREE
1 x 100 swim in primary stroke- count strokes, descend 1-2's by 25's
1:00 rest, check HR
With shnorkels:
6 x 50 swim free @ :55- good UDK's, stronger kick on 2nd 25
1 x 100 kick on stomach, NO BOARDS (still with shnorkel) easy/FAST by 25's @ 1:45
6 x 50 swim free @ :50- neg split each 50
2 x 100 kick on stomach with boards (still with shnorkel) @ 1:45, desc 1-2
6 x 50 swim free @ :45- bigger neg split on each 50
3 x 100 kick on stomach with shnorkels & boards, desc 1-3, 50 free kick, 50 breast kick
6 x 50 swim free @ :40
1:00 rest, take shnorkels off & check HR
3 x 400 kick @ :20 rest as follows:
Each 100 is-
25 choice kick on back
25 choice kick FAST on back
25 breast kick on back
25 choice kick FAST on stomach- from a dive
Focus on your UDK's throughout.
100 easy drill before you get out. Be sure to thank your parents, and Susan, for changing their plans to get you to the pool this afternoon. Tomorrow night, regular workout at Ida Lee, we'll do our test set then. Have a great day!
Sunday Morning, October 30, 2016- Senior Silver @ Ida Lee
1 x 600- 300 swim freestyle, 300 reverse IM- each 75 is kick/drill/drill by 75's
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free drill (br 3), 50 breast drill- 2 kicks 1 pull
1 x 200 @ 3:40- 50 kick on back neg split (UDK!), 50 swim breaststroke build to FAST
6 x 15 yard sprints @ :30-
odds are kick, focus on UDK's with explosive breakouts
evens are swim in primary stroke with a FAST finish
2 x 75 kick IM order (fly/breast/free by 25's) @ 1:30, desc 1-2 to what you can
No rest between sets, but check HR after each set.
With shnorkel:
24 x 50 swim free-
3 @ :50 neg split
1 @ :35, make the interval
Check HR after #24
3 sets of:
1 x 100 @ 1:30- 25 swim fly, 75 swim free br 3- build the fly to FAST
1 x 100 @ 1:30- 2nd 25 is swim back (build to FAST), others are swim free br 3
1 x 100 @ 1:30- 3rd 25 is swim breast (build to FAST), others are swim free br 3
1 x 100 @ 1:30- swim free br 3, except last 25 is kick on back FAST, from a dive
1 x 150 swim @ 2:15- 25 swim in primary stroke (NO FREE), 50 swim free- 2x, 2nd 75 FASTER than 1st 75
1 x 150 swim free br 3 @ 2:00- neg split
1 x 150 kick free on back (2nd 50 kick breast with boards), descend the 3 x 50's to something juicy!
1:00 rest between sets to check HR
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
1:00 rest
2 sets of:
2 x 100 @ 1:45- 50 fist free drill (br 3), 50 breast drill- 2 kicks 1 pull
1 x 200 @ 3:40- 50 kick on back neg split (UDK!), 50 swim breaststroke build to FAST
6 x 15 yard sprints @ :30-
odds are kick, focus on UDK's with explosive breakouts
evens are swim in primary stroke with a FAST finish
2 x 75 kick IM order (fly/breast/free by 25's) @ 1:30, desc 1-2 to what you can
No rest between sets, but check HR after each set.
With shnorkel:
24 x 50 swim free-
3 @ :50 neg split
1 @ :35, make the interval
Check HR after #24
3 sets of:
1 x 100 @ 1:30- 25 swim fly, 75 swim free br 3- build the fly to FAST
1 x 100 @ 1:30- 2nd 25 is swim back (build to FAST), others are swim free br 3
1 x 100 @ 1:30- 3rd 25 is swim breast (build to FAST), others are swim free br 3
1 x 100 @ 1:30- swim free br 3, except last 25 is kick on back FAST, from a dive
1 x 150 swim @ 2:15- 25 swim in primary stroke (NO FREE), 50 swim free- 2x, 2nd 75 FASTER than 1st 75
1 x 150 swim free br 3 @ 2:00- neg split
1 x 150 kick free on back (2nd 50 kick breast with boards), descend the 3 x 50's to something juicy!
1:00 rest between sets to check HR
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
Friday, October 28, 2016
Saturday, October 29, 2016
1 x 600- 300 swim free, 300 reverse IM- each 75 is kick/drill/drill by 25's
1:00 rest
6 x 25 kick free on back (build), but halfway UDK, @ :35
3 x 100- 50 fist free br 3, 50 choice breaststroke drill @ 1:45
2 x 200 @ 3:30- 100 breast pull with free kick/swim breast (build) by 25's, 100 drill/swim by 25's in 4th best stroke NO FREE
1 x 150 kick on back, desc the 50's 1-3 to what you can, focus on UDK's
1:00 rest, check HR
All one set until "1:00 rest:"
6 x 50 swim breast/free by 25's @ :50, desc 1-2's
2 x 200 kick @ 3:20- 100 choice kick on back (UDK's), 100 IM kick with boards; Lane 1, go 2nd 50 swim free br 3 (@ same interval)
2 x 100 swim back/breast by 50's @ 1:40 desc 1-2
6 x 50 swim breast @ :50, 2nd 25 is FAST
2 x 200 kick @ 3:20- as above, focus on UDK's
2 x 100 swim back/breast by 50's @ 1:30, desc 1-2 to what you can
6 x 50 swim/kick breast @ :50, desc 1-2's
2 x 200 kick @ 3:40 as above, desc 1-2 to something juicy
2 x 100 swim back/breast by 50's @ 1:20, desc 1-2 if you can (Lane 1, go last 25 swim free, @ same interval)
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST with boards @ 1:10
Make sure I get your average time and fastest time after #8.
With shnorkels, finish up with...
3 x 75 swim free @ 1:00 (or @ 1:10 or 1:15)
3 x 25 swim FAST free @ :25, except #3 is @ :15*
*In 2nd round, the 2nd 25 is @ :15 (the others @ :25)
In 3rd round, the 1st 25 is @ :15 (the others @ :25)
In 4th round, back to the 3rd 25 @ :15, others @ :25
Repeat until 10 a.m.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Get excited for the mile next weekend. Have a great day!
1:00 rest
6 x 25 kick free on back (build), but halfway UDK, @ :35
3 x 100- 50 fist free br 3, 50 choice breaststroke drill @ 1:45
2 x 200 @ 3:30- 100 breast pull with free kick/swim breast (build) by 25's, 100 drill/swim by 25's in 4th best stroke NO FREE
1 x 150 kick on back, desc the 50's 1-3 to what you can, focus on UDK's
1:00 rest, check HR
All one set until "1:00 rest:"
6 x 50 swim breast/free by 25's @ :50, desc 1-2's
2 x 200 kick @ 3:20- 100 choice kick on back (UDK's), 100 IM kick with boards; Lane 1, go 2nd 50 swim free br 3 (@ same interval)
2 x 100 swim back/breast by 50's @ 1:40 desc 1-2
6 x 50 swim breast @ :50, 2nd 25 is FAST
2 x 200 kick @ 3:20- as above, focus on UDK's
2 x 100 swim back/breast by 50's @ 1:30, desc 1-2 to what you can
6 x 50 swim/kick breast @ :50, desc 1-2's
2 x 200 kick @ 3:40 as above, desc 1-2 to something juicy
2 x 100 swim back/breast by 50's @ 1:20, desc 1-2 if you can (Lane 1, go last 25 swim free, @ same interval)
1:00 rest, check HR
TEST SET-
8 x 50 kick FAST with boards @ 1:10
Make sure I get your average time and fastest time after #8.
With shnorkels, finish up with...
3 x 75 swim free @ 1:00 (or @ 1:10 or 1:15)
3 x 25 swim FAST free @ :25, except #3 is @ :15*
*In 2nd round, the 2nd 25 is @ :15 (the others @ :25)
In 3rd round, the 1st 25 is @ :15 (the others @ :25)
In 4th round, back to the 3rd 25 @ :15, others @ :25
Repeat until 10 a.m.
100 easy drill before you get out. Do an excellent job with your HW this weekend, and with drylands today. Get excited for the mile next weekend. Have a great day!
Thursday, October 27, 2016
Thursday, October 27, 2016- PM Junior Gold
1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is 25 kick, 50 drill, 25 skulling
1:00 rest
No free, except where noted:
3 x 125 @ 2:20- 50 ra2 la2 free drill, 25 sit & spin back drill, 25 swim back (build), 25 kick on back FAST
3 x 75 @ 1:25- drill/kick/drill by 25's in primary stroke
9 x 50 swim/kick by 25's, desc 1-3's as follows:
1-3 primary stroke @ :45
4-6 4th best stroke @ :55
7-9 primary stroke @ 1:05
:30 rest, check HR
2 sets of:
4 x 50 kick choice @ :55 (Lane 1 go 3 @ 1:05)
2 x 1/2 pool sprints @ :30- choice
1 x 50 catchup free drill @ 1:00
No rest between sets, check HR after 2nd set.
All free, but... 400-300-200 are with shnorkels
6 x 100 @ 1:30- odds are cruise (make the interval), evens @ mile pace
1 x 400 swim, desc the 200's 1-2 to about 85% effort
6 x 100 @ 1:40- odds are neg split, evens are at 1000 Goal Pace
1 x 300 swim, desc the 150's 1-2 to what you can, 2nd 150 should be juicy (about 95% effort)
6 x 100 swim at 500 free pace @ 1:50
1 x 200 swim free FAST for time
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
1:00 rest
No free, except where noted:
3 x 125 @ 2:20- 50 ra2 la2 free drill, 25 sit & spin back drill, 25 swim back (build), 25 kick on back FAST
3 x 75 @ 1:25- drill/kick/drill by 25's in primary stroke
9 x 50 swim/kick by 25's, desc 1-3's as follows:
1-3 primary stroke @ :45
4-6 4th best stroke @ :55
7-9 primary stroke @ 1:05
:30 rest, check HR
2 sets of:
4 x 50 kick choice @ :55 (Lane 1 go 3 @ 1:05)
2 x 1/2 pool sprints @ :30- choice
1 x 50 catchup free drill @ 1:00
No rest between sets, check HR after 2nd set.
All free, but... 400-300-200 are with shnorkels
6 x 100 @ 1:30- odds are cruise (make the interval), evens @ mile pace
1 x 400 swim, desc the 200's 1-2 to about 85% effort
6 x 100 @ 1:40- odds are neg split, evens are at 1000 Goal Pace
1 x 300 swim, desc the 150's 1-2 to what you can, 2nd 150 should be juicy (about 95% effort)
6 x 100 swim at 500 free pace @ 1:50
1 x 200 swim free FAST for time
100 easy drill before you get out. Do an excellent job with your HW tonight, get excited for Saturday's workout. Have a great day!
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